Sun 5th Jan 2020 at 9:00am by martin K
Run > Intervals
-
Time
50:03
-
Miles
4.32
-
Min/mi
11:35
-
Pacing
35%
-
WAVA
43.81
-
Cals
433
-
BPM
126
-
%MHR
72.2
-
B/mi
1463
-
Surface
Road
Notes & Comments
Split Summary
TC 800m x 4 Reps
===
1) 0.52m - 5:27(10:26/m) 113/120bpm 45cal 5.75/7.11mph
2) 0.01m - 23(27:52/m) 110/120bpm 3cal 2.15/5.93mph
3) 0.78m - 7:36(9:44/m) 127/142bpm 76cal 6.16/7.59mph
4) 0.02m - 21(22:03/m) 132/140bpm 4cal 2.72/6.02mph
5) 0.2m - 1:54(9:17/m) 135/143bpm 22cal 6.46/7.63mph
6) 0.1m - 1:09(11:42/m) 116/138bpm 8cal 5.13/7.57mph
7) 0.5m - 4:03(8:02/m) 147/154bpm 51cal 7.47/8.08mph*****
8) 0.06m - 1:03(18:40/m) 131/154bpm 10cal 3.21/7.73mph
9) 0.48m - 3:49(8:02/m) 147/156bpm 48cal 7.47/8.18mph*****
10) 0.15m - 2:28(16:29/m) 121/155bpm 18cal 3.64/7.23mph
11) 0.49m - 3:56(7:57/m) 147/157bpm 49cal 7.54/8.52mph*****
12) 0.05m - 1:10(24:35/m) 134/157bpm 12cal 2.44/7.84mph
13) 0.49m - 3:56(8:00/m) 154/163bpm 51cal 7.5/8.43mph*****
14) 0.15m - 3:51(26:23/m) 116/163bpm 19cal 2.27/7.57mph
15) 0.32m - 8:57(28:06/m) 97/104bpm 17cal 2.13/3.43mph
5:27 23 7:36 21 1:54 1:09 4:03 1:03 3:49 2:28 3:56 1:10 3:56 3:51 8:57
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
| 0.06 |
40 |
40 |
10:46 |
88 72-108 |
948 |
| 0.13 |
1:21 |
40 |
10:47 |
113 108-115 |
1218 |
| 0.19 |
1:59 |
38 |
10:12 |
117 116-118 |
1194 |
| 0.25 |
2:37 |
38 |
10:14 |
118 118-119 |
1207 |
| 0.31 |
3:16 |
38 |
10:15 |
118 117-120 |
1210 |
| 0.38 |
3:56 |
40 |
10:38 |
118 117-119 |
1255 |
| 0.44 |
4:35 |
39 |
10:30 |
117 116-118 |
1228 |
| 0.50 |
5:13 |
38 |
10:06 |
119 118-120 |
1201 |
| 0.56 |
6:12 |
59 +11
|
15:45 |
110 101-120 |
1733 |
| 0.63 |
6:51 |
39 |
10:27 |
117 113-122 |
1222 |
| 0.69 |
7:31 |
40 |
10:38 |
121 118-124 |
1287 |
| 0.75 |
8:14 |
43 |
11:26 |
116 114-118 |
1326 |
| 0.81 |
9:11 |
57 +17
|
15:08 |
121 114-132 |
1831 |
| 0.88 |
9:48 |
38 |
10:02 |
135 131-136 |
1354 |
| 0.94 |
11:43 |
1:54 +1:21
|
30:30 |
117 91-135 |
3569 |
| 1.00 |
12:18 |
35 |
9:19 |
109 97-120 |
1015 |
| 1.06 |
12:49 |
31 |
8:19 |
129 123-134 |
1073 |
| 1.13 |
13:23 |
34 |
9:08 |
136 135-138 |
1241 |
| 1.19 |
13:59 |
35 |
9:28 |
140 139-141 |
1325 |
| 1.25 |
14:34 |
36 |
9:28 |
140 138-142 |
1326 |
| 1.31 |
15:10 |
36 |
9:30 |
141 140-142 |
1339 |
| 1.38 |
15:56 |
46 |
12:14 |
128 122-140 |
1565 |
| 1.44 |
16:28 |
33 |
8:44 |
136 132-138 |
1189 |
| 1.50 |
17:06 |
37 |
9:55 |
141 139-143 |
1398 |
| 1.56 |
18:53 |
1:47 +53
|
28:38 |
125 97-140 |
3579 |
| 1.63 |
19:25 |
32 |
8:27 |
109 100-120 |
922 |
| 1.69 |
19:56 |
31 |
8:22 |
129 120-138 |
1079 |
| 1.75 |
20:27 |
31 |
8:10 |
143 139-145 |
1169 |
| 1.81 |
20:56 |
30 |
7:58 |
146 145-147 |
1164 |
| 1.88 |
21:27 |
31 |
8:08 |
148 147-149 |
1205 |
| 1.94 |
21:58 |
31 |
8:09 |
151 150-152 |
1230 |
| 2.00 |
22:27 |
30 |
7:59 |
153 152-153 |
1221 |
| 2.06 |
22:57 |
30 |
7:59 |
153 152-153 |
1221 |
| 2.13 |
23:26 |
29 |
7:45 |
154 153-154 |
1192 |
| 2.19 |
24:31 |
1:04 |
17:10 |
132 112-154 |
2265 |
| 2.25 |
25:00 |
29 |
7:49 |
126 115-137 |
985 |
| 2.31 |
25:30 |
30 |
8:01 |
142 139-144 |
1139 |
| 2.38 |
26:00 |
30 |
8:02 |
147 144-148 |
1182 |
| 2.44 |
26:32 |
31 |
8:19 |
148 147-150 |
1231 |
| 2.50 |
27:04 |
32 |
8:36 |
152 150-152 |
1308 |
| 2.56 |
27:33 |
30 |
7:55 |
153 152-154 |
1211 |
| 2.63 |
28:04 |
30 |
8:01 |
154 154-155 |
1236 |
| 2.69 |
28:50 |
46 |
12:21 |
148 135-156 |
1829 |
| 2.75 |
29:42 |
52 |
13:51 |
123 114-135 |
1703 |
| 2.81 |
30:47 |
1:06 |
17:29 |
112 105-123 |
1958 |
| 2.88 |
31:16 |
29 |
7:40 |
123 109-136 |
944 |
| 2.94 |
31:45 |
29 |
7:45 |
143 137-147 |
1109 |
| 3.00 |
32:15 |
30 |
7:52 |
149 148-151 |
1172 |
| 3.06 |
32:45 |
30 |
7:58 |
153 151-154 |
1220 |
| 3.13 |
33:15 |
30 |
8:07 |
155 154-155 |
1258 |
| 3.19 |
34:08 |
53 +22
|
14:11 |
152 139-156 |
2155 |
| 3.25 |
34:41 |
32 |
8:37 |
148 144-151 |
1275 |
| 3.31 |
35:10 |
29 |
7:47 |
155 152-157 |
1206 |
| 3.38 |
36:27 |
1:17 |
20:34 |
133 114-156 |
2734 |
| 3.44 |
36:54 |
27 |
7:16 |
133 123-141 |
966 |
| 3.50 |
37:25 |
31 |
8:11 |
149 143-154 |
1218 |
| 3.56 |
37:54 |
29 |
7:51 |
156 155-157 |
1224 |
| 3.63 |
38:25 |
31 |
8:20 |
158 158-159 |
1316 |
| 3.69 |
38:55 |
30 |
7:59 |
160 160-161 |
1277 |
| 3.75 |
39:27 |
31 |
8:20 |
161 160-162 |
1341 |
| 3.81 |
39:57 |
31 |
8:10 |
162 162-163 |
1323 |
| 3.88 |
40:43 |
46 |
12:13 |
156 143-163 |
1905 |
| 3.94 |
42:37 |
1:54 |
30:27 |
120 107-140 |
3655 |
| 4.00 |
44:50 |
2:13 +42
|
35:30 |
102 99-104 |
3620 |
| 4.06 |
47:08 |
2:17 +36
|
36:38 |
99 97-101 |
3627 |
| 4.13 |
48:32 |
1:24 |
22:27 |
99 97-101 |
2222 |
| 4.19 |
51:30 |
2:58 +1:32
|
47:33 |
97 93-104 |
4612 |
| 4.25 |
53:04 |
1:34 |
25:00 |
95 95-96 |
2374 |
| 4.31 |
54:36 |
1:32 |
24:30 |
94 92-96 |
2303 |
| 4.32 |
55:56 |
1:20 |
3:24:55 |
92 87-97 |
18853 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:55 |
7:44 |
45.24% |
More |
| 800m |
4:00 |
8:03 |
51.78% |
More |
| 1km |
5:31 |
8:53 |
48.85% |
More |
| Mile |
8:38 |
8:38 |
53.04% |
More |
| 5k |
32:05 |
10:20 |
48.63% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:37 |
10:37 |
43.14 |
| 5km |
35:17 |
11:21 |
44.22 |
| 5M |
58:26 |
11:41 |
43.60 |
| 10km |
1:13:35 |
11:51 |
43.30 |
| 10M |
2:01:50 |
12:11 |
43.30 |
| Half |
2:42:13 |
12:23 |
42.73 |
| 20M |
4:14:02 |
12:42 |
43.24 |
| Mara |
5:38:13 |
12:55 |
43.30 |
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